Butternut Squash and Black Bean Stew

Butternut Squash and Black Bean Stew

Oregano, jerk seasoning, bay leaf and balsamic vinegar are some of the ingredients that come together to make this flavourful butternut squash and black bean stew. Eat it on its own or serve with a grain of your choice for a more fulfilling meal.

I’m back again after what feels like forever with a brand new recipe, whoop! I haven’t been uploading recipes as frequently as I was because I’ve busy giving my blog a makeover to fully embody my [semi] new direction.

I’m happy with the way it looks now, and I hope you love it too.


You guys know how much I love beans. They are my primary source of protein and minerals including zinc, iron, and magnesium. I eat them practically every day whether in stews, burritos or as dipping sauce like hummus.

Stews are by far my favourite way to enjoy beans. I’m always thinking of new ways to flavour my bean stews so that they remain appealing. I already have a recipe for this stew using sweet potato, but since I’m in makeover mode, I thought I’d add a twist to it. I have combined the flavours of one of my favourite tomato sauce recipes with my original recipe to create this one.

This is one recipe you’re going to be cooking over and over again because it is so easy to make and really good. Although I’ve used butternut squash, you can use pumpkin or sweet potato. These starchy vegetables add sweetness to the stew once cooked and since they absorb all of the flavours from the stew, they’re a delight to eat on their own.

 

Let’s Talk Nutrition

Fibre: Butternut squash and black beans are great sources of fibre, with black beans providing up to 8g per ½ cup cooked. Fibre helps you feel full for longer periods by adding bulk to your meals. It balances the pH of your gut and stimulates bacteria to produce short-chain fatty acids. This in effect promotes bowel health and may reduce the risk of debilitating conditions like colorectal cancers. It also lowers cholesterol levels (only if your levels are higher than normal) and promotes healthy weight.

Folate: A member of the B-complex family folate (vitamin B9) works with other B-vitamins, particularly B12. It is essential for DNA replication, the production of red blood cells and metabolism of proteins and sugars. It plays a key role in the development of the spine and spinal cord of fetuses during the first trimester of pregnancy. Folate is also thought to help maintain strong bones and lower the levels of homocysteine, an amino acid may increase the risk of heart disease.

Butternut squash: A winter squash that is full of antioxidant carotenes, vitamin A and vitamin C. They are also good sources of magnesium and are known to improve cardiovascular health and digestion. Most of the nutrients are retained within the skin, so always cook with the skin on when you can.

Kamut grain: It is the largest of all wheat varieties and looks like giant grains of brown rice It is rich in manganese, selenium (necessary for healthy muscles, including those in your heart and maintains skin and hair health) and vitamin B1. Kamut grain is a very rich source of protein, providing up to 16g per 100g raw, fibre (14g per 100g raw)k iron, zinc and copper.

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Butternut Squash and Black Bean Stew


  • Author: somiigbene
  • Prep Time: 5 minutes
  • Cook Time: 25 minutes
  • Total Time: 30 minutes
  • Yield: Serves 1

Description

Oregano, jerk seasoning, bay leaf and balsamic vinegar are some of the ingredients that come together to make this flavourful butternut squash and black bean stew. Eat it on its own or serve with a grain of your choice for a more fulfilling meal.


Ingredients

  • 150g chopped fresh butternut squash
  • 400g tin black beans, drained and rinsed
  • 2 small shallots, finely chopped
  • 3 medium garlic cloves, finely minced
  • 1 tsp jerk seasoning
  • 1 tsp dried oregano
  • 1½ vegetable stock cube
  • 1 small bay leaf
  • 3 tbsp tomato purée (paste)
  • 1 tbsp balsamic vinegar
  • Large handful baby spinach
  • 1 tbsp chopped coriander, to serve
  • 100g Kamut grain

Instructions

  1. Start by cooking the Kamut grain using one part Kamut to three parts water. Top with more water if necessary and allow up to 45 minutes of cooking time. The grain stays al dente once cooked.
  2. Add a small splash of water to a medium saucepan over medium heat then add the shallots and garlic and cook for 3 minutes until soft. Add the tomato purée, vegetable stock cube, jerk seasoning, oregano, bay leaf, balsamic vinegar and around 250ml of water and stir well and cook for a further 5 minutes.
  3. Add the squash and black beans to the pan and cook still on a low-medium heat until the squash is tender and around half of the liquid evaporates, approximately 20 minutes.
  4. Once the squash is cooked, based your bowl with spinach, add the Kamut and then top with squash and black bean stew. Sprinkle with fresh coriander

Notes

Cook time excludes cooking time for the Kamut grain.

Keywords: butternut squash, kamut grain

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